CrossFit® SG Hannover - Wülfel

Sonntag 19.12

wod a

10 min to find a 1 rep max

squat clean

into

wod b

20 squat cleans @70% of wod a
20 alternating devil press
15 squat cleans @70% of wod a
15 burpees over bar
10 squat cleans @70% of wod a
10 alternating devil press
5 squat cleans @70% of wod a
5 burpees over bar
me power cleans @50% of wod a

tc: 20 min

Samstag 18.12

gymnastic conditioning

3 sets

x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

wod

1000/800 m row
100 air squats
1000/800 m row
50 push ups
1000/800 m row
100 butterfly sit ups
1000/800 m row

tc : 20 min

lets get a grip

400 m plate pinch walk

Freitag 17.12

strength

every 2 min for 5 rounds

3 push press
+ 3 push jerks

wod

chipper // for time

80/60 cal row (30 sec on : 30 sec off)
60 wallballs
40 burpees over bar
30 hang power cleans
20 thruster
10 power snatches

Donnerstag 16.12

functional bodybuilding

every 2 min for 5 rounds

12 - 20 alternating db hammercurls
8 - 12 pistol squats

wod

5 rounds // 3 min on 1 min off

10 box jump overs
10 alternating db hang clean and jerks
me pull ups / chest to bar / bar muscle up